Breakfast for Warriors

Breakfast is the most important meal –goes the famous saying.  Many sickle cell warriors tend to wake up tired and lethargic despite several hours of sleep. So how you start the day could make a great difference to your energy, blood sugar and mood. American nutritionist Adelle Davis suggested that to keep fit and avoid obesity, one should “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” I consider breakfast to be the first meal of the day, whether it is taken in the morning or early afternoon. Breakfast foods should be rich in folate, calcium, iron, B vitamins and fibre.

For sickle cell warriors, it is important to start your day with quality hydration such as water, freshly squeezed fruit juice and home-made smoothies. Tea and coffee also provide some hydration but should be drunk in moderation because of the caffeine content.

The best foods to start the day with should be nutrient dense and low in artificial sugar.  These include eggs, oats, yogurt, brown bread, fruits, avocado, beans and nuts. In addition, tubers like yam, potatoes and sweet potatoes provide a good source of carbohydrates to provide energy for the day. Packaged cereals made of wheat and other fibres can also be taken as part of a healthy breakfast routine. Foods like pap (ogi) and moin moin are also light and nutritious. Avoid fried foods as well as foods with too much seasoning, salt and sugar. Here are two simple recipes to incorporate for breakfast:

Sweet Potato Frittata

Sweet potato is a super food that contains good sources of vitamins D, B6 and C. Vitamin C plays an important role in blood cell formation, digestion, tooth, and bone formation. This is a sweet and savoury breakfast dish packed with all the necessary nutrients needed to kick start your day.

Ingredients

4 tablespoons of olive oil

4 eggs.

1 sweet potato

2 bell peppers

1 habanero

1/2 cup milk

4 sausages (chopped up)

1 onion bulb

Pumpkin leaves

1 Teaspoon of salt

1. Heat 4 tablespoons of olive oil in a pan.
2. Grate the sweet potato and cook it in the oil on a low heat for 6 minutes until mostly cooked through.
3. Add the chopped-up bell peppers, onion, habanero, sausages, a pinch of salt into the grated sweet potato and toss together.
4. Whisk 4 eggs with the milk in a bowl and add a pinch of salt to the mixture. Add the cooked sweet potato and vegetables to the egg mixture and transfer into a pan or oven safe dish.
5. Cut the pumpkin leaves neatly and stir into the mixture. Place the pan inside the oven at 400F/200C and bake for 15-20 minutes.
6. Cut into slices and serve.

Acha Porridge

Acha (Millet Botanical name: Digitariaexilis, also referred to as ndi, white fonio, fonio millet or acha rice) is gluten free. It is simple to digest and doesn’t dramatically boost blood glucose levels. Acha is also high in fibre so it prevents constipation and is great for weight loss. This is a great substitute for other cereal and perfect for a breakfast meal.

Ingredients

1 cup acha

1 – 2 cups milk

1 teaspoon vanilla extract

1 teaspoon cinnamon powder, or other flavoring

1. Toast the achain a dry pan, stirring until golden. Be careful and watch it so it doesn’t burn.
2. You can cook it immediately by adding milk and stirring until it is cooked through. Or soak achain milk for 20 minutes or overnight (refrigerated) to allow it plump up and soften.
3. Cook in a pan, stirring until it is soft and cooked through. Add the cinnamon powder and vanilla extract and allow it to sit for a minute or two.
4. Thin with water if necessary.
5. This can be served with honey as well as fresh or dried fruits and nuts.